1. Warm-up/mobilise
2. Skills
Push Press
3. Strength
Push Press 3-3-3-3-3
4. WOD
AMRAP12
Minute 1 - Max rep KB Swing (20/12)
Minute 2 - 1 x 5m shuttle run then max rep Goblet squats (20/12)
Minute 3 - 2 x 5m shuttle run then max reps SDHP (KB-20/12)
Minute 4 - 3 x 5m shuttle run then max reps STOH (KB 20/12)
then continue incrementing the shuttle runs until 11 is reached and keep alternating through the 4 exercises.
5. Recovery